Sunday Oly/Strength




Running drills, bear crawls, broad jumps etc.

Shoulder / front rack stretch

Pre-squat hip openers


2 Rounds with empty bar or lightweight, 3-5 reps per movement:


Snatch deadlift

Hang snatch high-pull

Hang power Snatch

Overhead squat


WOD A) 20 mins to establish a 1RM Snatch


WOD B) 20 mins to establish a 1RM Clean & Jerk


WOD C) Alt. E2MOM x 5 sets of each:


C1) 5 Jerk dips – heavy as possible, 1RM+

C2) 3 Snatch pulls – heavy as possible, 1RM+